Published by Saura ·
Quinoa nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 139 kcal and 4.8 g protein. Reference food and preparation: cooked without salt. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of quinoa (cooked without salt) supplies about 209 kcal, 7.1 g protein and 4.2 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Quinoa: nutrition per 100 g and example portion
Reference preparation: cooked without salt. The exact source name is “Quinoa, cooked without salt” (Fineli food 31179). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 139 kcal | 209 kcal |
| Protein | 4.8 g | 7.1 g |
| Available carbohydrate (excludes fiber) | 22.9 g | 34.3 g |
| Fat | 2.4 g | 3.6 g |
| Saturated fat | 0.3 g | 0.4 g |
| Fiber | 2.8 g | 4.2 g |
How to weigh quinoa
Weigh quinoa after cooking and draining when using this table. A dry scoop absorbs water, so its cooked weight is not a second portion of dry grain. For a batch recipe, record the dry ingredient once and divide the finished batch by weight.
Calculate your own quinoa portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 139 × 1.5 = 208.5 kcal, displayed as approximately 209 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as cooked without salt; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Plain quinoa and an oil-dressed quinoa salad need different entries. Add the oil, seeds, cheese and dressing separately; vegetables also change the weight and nutrient concentration of the finished salad.
Meal ideas using quinoa
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Combine cooked quinoa with chickpeas, cucumber and a lemon dressing for a lunch bowl.
- Serve quinoa alongside baked fish and roasted vegetables; weigh the grain before adding sauce.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Buckwheat | boiled without salt | 131 kcal | 5.2 g | 2.3 g |
| Couscous | dry, before hydration | 324 kcal | 11.5 g | 5 g |
| Pearl barley | boiled with salt | 79 kcal | 2 g | 1.9 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Grains and starches nutrition: compare foods and portionsCompare grains and starches calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Buckwheat nutrition: calories, protein and portion sizesBuckwheat (cooked groats): about 131 kcal and 5.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Couscous nutrition: calories, protein and portion sizesCouscous (dry): about 324 kcal and 11.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Pearl barley nutrition: calories, protein and portion sizesPearl barley (cooked): about 79 kcal and 2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 150 g of quinoa?
This cooked without salt reference supplies about 209 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of quinoa matter?
Plain quinoa and an oil-dressed quinoa salad need different entries. Add the oil, seeds, cheese and dressing separately; vegetables also change the weight and nutrient concentration of the finished salad.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 31179: Quinoa, cooked without salt
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 1579: Buckwheat, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 29208: Couscous
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 28908: Barley, pearl, boiled with salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.